Red lentil, Leek, Courgette & Butternut Squash Soup

It’s officially soup season! A warming bowl is perfect for this time of year - easy to prepare, packed with vegetables, and ideal for a healthy lunch at home or work.

But many veggie-based soups are lower in protein, which can leave you hungry again a couple of hours later. Adding protein helps turn a light meal into a balanced meal that keeps you feeling full and energised through the afternoon.

Here are a few simple protein-boosting hacks to help you build a more satisfying, nutrient-dense lunch:

Protein-boosting soup hacks:
🥣 Add lentils, chickpeas, or beans while cooking
🤍 Top with fried tofu cubes, cheese (feta, goat’s, cheddar), or cooked chicken
🥄 Swirl in Greek yoghurt or cottage cheese before serving
🌱 Sprinkle hemp seeds, pumpkin seeds, or chopped nuts
🦴 Use bone broth or stir in unflavoured collagen
🍞 Serve with a slice of high-protein bread and a topping such as egg, salmon, or hummus

Small tweaks make a big difference — steadier energy, fewer cravings, and a healthy lunch that actually keeps you going ✨

Ingredients

Serves: 6 | Prep: 10–15 min | Cook: 25–30 min

• 1 tbsp olive or rapeseed oil

• 1 leek, trimmed and sliced

• 2 garlic cloves, finely chopped

• 2 sticks celery, chopped, or ½ tsp celery salt

• 1 courgette, diced

• ½ medium butternut squash (~400 g), peeled and diced

• 1 tsp ground cumin

• 1 tsp paprika (optional)

• 180 g red lentils, rinsed

• 1.3 L vegetable stock (or bone broth for extra protein)

• 4 tbsp (40 g) shelled hemp seeds

• 1 bay leaf

• 1-2 tbsp apple cider vinegar

• Sea salt & black pepper, to taste

• Fresh parsley or coriander, to serve

Method

1. Warm the oil in a large saucepan. Add leek and celery; cook gently for 5–7 minutes until soft but not browned. Stir in garlic, cumin, and paprika (and celery salt if using instead of celery) for another minute.

2. Add courgette and butternut squash. Cook for 5 minutes, stirring occasionally, to start softening.

3. Stir in lentils, hemp seeds, bay leaf and stock. Bring to a boil, then reduce heat and simmer for 25–30 minutes, stirring occasionally, until the lentils and vegetables are tender.

4. Lightly mash some of the vegetables and lentils to thicken slightly while keeping chunks for texture.

5. Stir in apple cider vinegar, season generously, and garnish with herbs.

Approximate Nutrition (per serving, 1/6 of recipe)

Calories: ~255 kcal Protein: ~12.5 g Fibre: ~7.5 g Carbohydrates: ~27 g Fat: ~8 g

Topped with tofu, pumpkin seeds, and served with a slice of high-protein bread

Protein : ~32.5 g